Our online fitness programs are written by an Accredited Exercise Physiologist with 30 years of high performance coaching behind him. You train where you live. We write the program, check your progress and change it as you improve.

Most online programs start with the event. Ours start with you.

That is the difference between a plan you download and a plan someone has written for your body, your history and the hours you actually have.

Online fitness programs built on three phases

Every program we write, online or in our Samford gym, follows the same order.

Phase 1: a healthy person. We sort out the niggles, the stiff hips, the old ankle sprain, the back that grumbles after a long drive. This is most of the work for most adults, and it is the part most programs skip.

Phase 2: a healthy athlete. Now we build the movements every sport needs: jump, land, hinge, squat, push, pull, twist and run well. Strength and capacity come up together.

Phase 3: a healthy sportsperson. Only now do we get specific to your race, your season or your sport.

Skip phase 1 and you spend phase 3 managing injuries. Start in the right place and you arrive at race day with something left.

Choose your program

• Hyrox training plan: 12 weeks for first-timers and returning racers over 30.
• Strength program for triathletes: two short sessions a week that fit around swim, bike and run.
• Netball training program: pre-season and in-season work for juniors and adults.
• Online exercise physiologist: one-on-one sessions by video when you are coming back from an injury or starting out after 40.

How online coaching works

1. Fill out the form below. Tell us what you are training for and we will be in touch to talk it through.
2. A video assessment. We watch you move: squat, lunge, hinge, balance, and the positions that matter for your goal.
3. Your program. Written for your equipment, your week and your starting point. Every session tells you what to do, how hard and why.
4. Check-ins. You send your training notes and the odd video. We adjust the next block based on how you are actually going.

You do not need a full gym. Most programs run on a set of dumbbells, a bench or step, and somewhere to run. If you train at a commercial gym, we write for what it has.

Who writes your program

Your program is written by Grant Jenkins, an Accredited Exercise Physiologist with 30 years of high performance coaching. He spent five years running the physical program at the Tennis Australia National Academy in Queensland and has prepared athletes for Grand Slams and Commonwealth Games.

The same coaching now goes into adults who work full time, have kids, and still want to race.

Online or in our Samford gym?

If you live near Samford, Dayboro or north-west Brisbane, train with us in person. Our fitness sessions and exercise physiology clinic give you a coach in the room.

Online suits you if you live further away, travel for work, or already have a gym you like and want the program, not the venue.

Start your online program

Tell us what you are training for and we will tell you honestly whether an online program is the right fit.